What Is the Potassium Level in Tofu?

by Michelle Kerns

Tofu contains a small amount of potassium per serving.

The average American does not consume enough potassium, the U.S. Department of Agriculture reports. A 2012 study published by the USDA's Food Surveys Research Group found that most people in the United States get less than 3,000 milligrams of potassium each day, although the Food and Nutrition Board recommends a minimum of 4,700 milligrams daily. The best way to fulfill your requirement of potassium is to eat a diet rich in fruits, vegetables and nuts. While soybean products such as tofu do contain some potassium, they are not a good source of the mineral.

Potassium Content

The USDA's Nutrient Database says that a half-cup, 126-gram serving of firm tofu contains approximately 186 milligrams of potassium. This amount is nearly 4 percent of the recommended daily allowance of potassium for healthy adult men and women. Other types of tofu, including soft and extra-firm, contain about the same level of potassium per serving. According to the U.S. Food and Drug Administration's guidelines for labeling the nutrient content in foods, tofu cannot be considered a good source of potassium because it provides less than 10 percent of the mineral's RDA in every serving.

Comparison to Other Foods

Tofu has about as much potassium in every half-cup serving as one raw peach, a 1-cup serving of raw raspberries, an ounce of peanuts or Brazil nuts, 1 cup of cantaloupe or a 1-cup serving of unsweetened applesauce. It has a higher level of potassium per serving compared to foods such as eggs, brown rice, peanut butter, cabbage, spinach, chicken, apples and shellfish such as crab or oysters. To increase your potassium intake with excellent sources of potassium -- foods that provide 20 percent or more of the daily required intake of potassium in each serving -- choose 1 cup of cooked beet greens, 1 cup of cooked white or lima beans, 1 cup of raisins or one whole baked potato.

Importance

The potassium that your body obtains from foods like tofu is used to trigger the activity of enzymes needed for carbohydrate metabolism and to aid with the growth, development and maintenance of strong bones. As an electrolyte, potassium is necessary to regulate the electrochemical balance across cell membranes that allows nerve cells to transmit impulses and muscles to contract. If your diet does not include adequate levels of potassium regularly, you may be more likely to develop high blood pressure, stroke, osteoporosis and kidney stones.

Considerations

Although tofu is not a rich source of potassium, it is low in sodium and can play a crucial role in a keeping your body's level of both minerals balanced, especially if you consume tofu in place of high-sodium processed meat, chicken or seafood. A 2011 study published in the "Archives of Internal Medicine" found that people who eat too little potassium and too much sodium are significantly more likely to die from heart disease or any other chronic medical problem. When you prepare tofu, use no- or low-sodium herbs, spices and seasoning mixes to add flavor instead of salt, and avoid using too many high-sodium condiments such as soy sauce.

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About the Author

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.

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